What is a good time for Isabel?

Good times for Isabel depend on your fitness level: Elite athletes finish under 10:00, advanced athletes target 10:00-6:00, intermediate athletes aim for 6:00-4:00, and beginners should focus on proper form over 4:00.

What is considered a good Isabel time?

A good Isabel time for most CrossFit athletes is between 6:00-4:00 (intermediate level). Elite times are under 10:00, but focus on consistent movement and proper form rather than just speed.

How fast should I do Isabel?

Your Isabel pace should match your fitness level. Beginners should aim to finish around 4:00 with good form, while advanced athletes can target 10:00-6:00. Always prioritize proper movement over speed.

How do I scale Isabel?

Isabel can be scaled by reducing weights, modifying movements (like assisted pull-ups), or adjusting volume. Consult with a coach for personalized scaling options.

What muscles does Isabel work?

Isabel primarily works the muscles involved in Snatch. This workout develops explosive power.

Workout Description

For Time 30 Snatches (135/95 lb)

Why This Workout Is Hard

Isabel is a fast barbell sprint: 30 moderate-to-heavy snatches requiring precise technique under fatigue. The short time domain (typically 2–6 minutes) demands high power output, fast barbell cycling, and positional strength. Technical proficiency, confidence cycling the bar, and grip/shoulder stamina drive performance, elevating difficulty for many athletes.

Benchmark Times for Isabel

Elite: <1:30
Advanced: 2:00-2:30
Intermediate: 3:00-4:00
Beginner: >10:00

Training Focus

This workout develops the following fitness attributes:

Power (9/10): Explosive hip extension and rapid turnover are paramount. The workout rewards powerful pulls and fast bar speed, especially when cycling touch-and-go reps efficiently without losing bar path.
Speed (9/10): This is a sprint. Quick barbell cycling, short rest, and rapid setup between reps are key. Faster transitions and decisive pulling cadence make the biggest difference in finishing times.
Stamina (6/10): Thirty total reps at moderate-to-heavy load tax shoulder, posterior-chain, and grip stamina. Success requires sustaining mechanics and bar path while legs and back stay responsive through repeated hip extension.
Strength (5/10): Not a 1-rep max test, but the load demands solid pulling strength and overhead stability. Athletes need enough strength reserve to maintain speed and positions under fatigue.
Flexibility (5/10): Shoulders, thoracic spine, and hips must achieve strong overhead positions. Power snatches reduce squat depth, but stable lockout and receiving positions still require decent mobility for safe, efficient reps.
Endurance (2/10): Very short time domain with minimal cyclical work. Breathing elevates quickly, but overall aerobic demand is limited. The primary limiter is barbell speed, technique, and recovery between quick sets or singles.

Movements

Snatch

Scaling Options

Scale to: 30 Power Snatches (95/65 lb) • 30 Power Snatches (75/55 lb) • 20–25 Snatches at a load that allows quick singles or sets of 3–5 with solid mechanics

Scaling Explanation

These options keep the sprint feel while matching strength and skill—reducing load and/or reps preserves fast cycling, safe positions, and a sub-6-minute target stimulus.

Intended Stimulus

Fast and intense barbell sprint. You should move confidently with touch-and-go sets or very quick singles, keeping setup tight and rests short. Bar speed stays high, positions crisp, and breathing hard but controlled. Finish with aggressive pacing while maintaining safe technique under fatigue.

Coach Insight

Open with small, sustainable sets (3–5) or fast singles. Keep rest breaths to 3–5 seconds. Most important: perfect setup every rep—consistent grip, lats on, bar close. Good positions beat bigger sets. Avoid early redline, wide swinging bars, and soft lockouts. Don’t chase unbroken if mechanics degrade.

Benchmark Notes

Times are listed in seconds from slowest (cap) to fastest. Cap-level athletes need singles and steady pacing. Mid-tier should aim 3–5 minutes with small touch-and-go sets or fast singles. Elite athletes finish in ~1.5–3 minutes via aggressive cycling and flawless positions.

Modality Profile

Isabel is pure weightlifting: 30 barbell snatches for time. No monostructural or gymnastics elements are included. The entire stimulus comes from repeated Olympic lifting efforts, focusing on speed, power, bar path efficiency, and positional strength under fatigue.

Similar Workouts to Isabel

If you enjoy Isabel, you might also like these similar CrossFit WODs:

Grace (91% similar) - For Time 30 Clean-and-Jerks (135/95 lb)...
Optimus Prime (84% similar) - AMRAP in 7 minutes Wall Ball Shots (20/14 lb) 5 Deadlifts (225/155 lb) at the top of each minute...
AGOQ 19.5 (84% similar) - For Time 30 Snatches (135/95 lb) 30 Strict Handstand Push-Ups Time Cap: 6 minutes...
Open 11.3 (84% similar) - AMRAP in 5 minutes 1 Squat Clean (165/110 lb) 1 Jerk (165/110 lb)...
Sprint Couplet (84% similar) - For Time 172 foot Sled Push 18/15 Bar Muscle-Ups 172 foot Sled Push Time Cap: 6 minutes...
Regionals 16.7 (84% similar) - For time: 3 Legless Rope Climbs 27 Thrusters (95/65 lb)...
Dutch vs. Speal (83% similar) - For Time 10 Thrusters (135/95 lb) 50 Double-Unders 8 Thrusters (135/95 lb) 40 Double-Unders 6 Thrust...
The Standard (2) (83% similar) - AMRAP in 5 minutes 10 Thrusters (95/65 lb) 10 Bar Facing Burpees 10 Power Cleans (95/65 lb) 10 Bar F...

These WODs similar to Isabel share comparable training demands, time domains, and movement patterns.

Training Profile

Attribute	Score	Explanation
Endurance	2/10	Very short time domain with minimal cyclical work. Breathing elevates quickly, but overall aerobic demand is limited. The primary limiter is barbell speed, technique, and recovery between quick sets or singles.
Stamina	6/10	Thirty total reps at moderate-to-heavy load tax shoulder, posterior-chain, and grip stamina. Success requires sustaining mechanics and bar path while legs and back stay responsive through repeated hip extension.
Strength	5/10	Not a 1-rep max test, but the load demands solid pulling strength and overhead stability. Athletes need enough strength reserve to maintain speed and positions under fatigue.
Flexibility	5/10	Shoulders, thoracic spine, and hips must achieve strong overhead positions. Power snatches reduce squat depth, but stable lockout and receiving positions still require decent mobility for safe, efficient reps.
Power	9/10	Explosive hip extension and rapid turnover are paramount. The workout rewards powerful pulls and fast bar speed, especially when cycling touch-and-go reps efficiently without losing bar path.
Speed	9/10	This is a sprint. Quick barbell cycling, short rest, and rapid setup between reps are key. Faster transitions and decisive pulling cadence make the biggest difference in finishing times.

Isabel

For Time Barbell Cycling Single Movement

For Time 30 Snatches (135/95 lb)

461 ♡ on Wodwell

Difficulty:

Hard

Modality:

Stimulus:

Insight:

Scaling:

Scale to: 30 Power Snatches (95/65 lb) • 30 Power Snatches (75/55 lb) • 20–25 Snatches at a load that allows quick singles or sets of 3–5 with solid mechanics

Time Distribution:

2:15Elite

4:30Target

10:00Time Cap

Your Scores:

Training Profile

Performance Levels

L10

RookieNoviceIntermediateAdvancedPro/Elite

We map out ten rungs—from Rookie to Pro—by estimating how much work a workout usually takes, using trusted benchmark WODs and smart fatigue adjustments. Level 5 is where most everyday CrossFitters land, and the color gradient shows how scores spread from early levels on the left to top-tier finishes on the right.Times are listed in seconds from slowest (cap) to fastest. Cap-level athletes need singles and steady pacing. Mid-tier should aim 3–5 minutes with small touch-and-go sets or fast singles. Elite athletes finish in ~1.5–3 minutes via aggressive cycling and flawless positions.